Men's sex life is subject to many external factors that directly or indirectly affect general health. Physical activity, general activity, lifestyle, mobility, hereditary diseases, ecology, bad habits - these are just a small list of what can lead to any disorder.
The reproductive system must receive all the necessary vitamins and micronutrients for full functioning, so nutritional behavior and diet play an important role. Pharmaceutical vitamin complexes are not always stored freely in the body, it is much more beneficial to get vitamins from natural products - this ensures sperm potential and maturation.
Men who want to increase their sexual ability are also interested in sperm quality. However, a full-fledged varied diet will help in this case.
Vitamins for Men's Health.
To increase potency and improve the health of his body in general, a man will need a lot of nutrients and vitamins.
In particular, a man's vitality depends on the level of elements in the body such as retinol (vitamin A), B vitamins, tocopherol, ascorbic acid and calciferol group drugs.- Beta-carotene, also called retinoic acid and retinol, is responsible for immune system functions that affect health. You can increase the amount of vitamin A (beta-carotene) by changing the diet - usually you need to add vegetables to the menu: suitable red and yellow fruits, vegetables - pumpkin and carrots. Vitamin A levels will also increase if sea and ocean fish are actively included in the diet;
- Vitamin B1 (thiamine)provides brain function and the peripheral nervous system needs it too. An adult needs about 1. 5-2 mg per day. Lack of thiamine feels like lack of sleep. If the level of vitamin V1 in the blood is too low, sleep and fatigue problems may occur and irritability may appear. B1 includes foods such as potatoes, lentils, Armenian delicacies, pork, legumes (including peas), as well as bread and any flour products;
- B3starts working the brain and the whole nervous system, has a positive effect on the condition of blood vessels. The daily intake of B3 is about 15-25 mg per person and its deficiency is accompanied by high fatigue, muscle weakness, sleep disorders, depression and headaches. Some species of fish (salmon and tuna), pork (with a minimum fat content), brewer's yeast, peanuts and beets are suitable sources of niacin;
- B6 (pyridoxine)Participates in the synthesis of serotonin, also called the happiness hormone. This is essential for the normal functioning of the nervous system. The male body needs 2, 0-2, 5 mg of pyridoxine per day. Lack of B6 affects work and physical activity, possibly numbness of the limbs and the development of muscle weakness;
- B9 (folic acid)is included in almost all complexes of vitamins). In addition to the production processes of norepinephrine and serotonin, folic acid is involved in improving performance. The daily dose is 200 mg, and if the body does not have enough vitamin B9, then this can lead to anxiety, depression, fear and potency disorders. For natural intake of vitamin B9 you need to include salmon, lettuce, cheese, citrus fruits and lentils in the diet;
- Vitamin Cis known to almost everyone, it is responsible for the production of dopamine (a hormone that controls pleasure and orgasm). The permeability of the vessel also increases significantly, leading to an erection. Vitamin C also interacts with other substances, stabilizes them and, if necessary, activates other beneficial substances, for example, Vitamin E is stabilized - this is proven. Vitamin C is widely used in the traditional treatment of potency problems, but its severe deficiency can adversely affect the treatment process and be somewhat noticeable. WHO has announced that according to the latest recommendations of scientists, the daily intake of vitamin C is from 200 mg to 500 mg and it is best taken from food. Experts recommend getting vitamin C from foods, particularly citrus fruits, green and red tomatoes, exotic mangoes, strawberries, black currants, garden herbs and other leafy vegetables. Low levels of vitamin C can cause high fatigue and lead to colds;
- Vitamin Dis a prohormone that is involved in the production of the male sex hormone, which is responsible for maintaining potency, sperm maturation, and the functioning of the reproductive system. Synthesis in the human body occurs when consuming foods such as milk and butter, fish, cheese, cottage cheese. Vitamin D deficiency is fraught with high fatigue, general emotional state is difficult to assess, it is aggravated by nervous excitability, depression and muscle weakness.
- Vitamin Eis closely linked to men's health and potential, as it is tocopherol that is involved in the smooth functioning of the endocrine glands (especially the pituitary gland), which are responsible for the production of normal sex hormones and normal sperm production. A man needs about 12-15 mg of vitamin a day. Lack of tocopherol can have the most devastating impact on men’s health and even lead to infertility in men). Vitamin E can be obtained from food, it can be any seeds or nuts, vegetable oils, egg yolks and meat dishes.
Basic aspects of men's diet.
Men's daily diet should include:
- Fresh vegetable and leafy salads;
- herbs and aromatic plants;
- Oily products - seeds, nuts or oils;
- Dairy products: sour cream, butter and milk;
- eggs (can be chicken or quail);
- Seafood and fish;
- Meat and offal;
- Fruits, berries.
When choosing meat, you should pay attention to the fat content - animal fat will only contribute to weight gain, which, of course, has a negative impact on potency. Vegetable products should not be subjected to prolonged heat treatment - high temperatures destroy vitamins and nutrients.